MUD - Base #3 - Transition Week - Thursday

Macrocycle: “Murph’s Up Dude” - Week 13 of 25
Mesocycle: Base #3 Transition
Week: 1 of 1

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

In Any Order:
3min Easy* Run**
3min Easy* Row
3min Easy* Run**
3min Easy* Air Bike

Then, FIIT
20 DB Get-ups***
40 KB One-arm Russian Swings***
60 AbMat Sit-ups
80 KB Russian Swings
100 Air Squats
200m KB One-arm Farmer's Carry*** (Heavy)

*Easy = Your pace that, fresh, could be maintained for 2+ hours.
Article: MovementLink’s Cardio Pacing Tables

**Run Suggestions
Sub 7:30 Best Mile: 550m
7:30-10:00 Best Mile: 400m
10:00+ Best Mile: 300m

***Equal Amounts of Work on Both Sides

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